View Workout (Joe Uhan)

Return to Log

5x800m bark, 3x200m track with CA

June 13, 2019 (Morning)

Exercise Type: Run

Weather: mid 60s, "hot" (not really; just not that cool)

Comments:
Didn't sleep all that well: ate too late, AGAIN. Woke up at 4ish, "RTG" but still really tired.

We were late out the door, however: to South by maybe 5:48, so we rushed through the warm-up to start this longer speed session.

800s on the bark. We didn't really discuss pacing, but we'd tempo'd at low 6s pace two Tuesdays ago, so I was hoping we'd be running sub-3s. When CA took it out pretty slow (46-47 for the first 200m), I took over and led. First one was just under 3:00. After that, I just ran my own pace.

A few focus areas today:
* Breath: committed to "tempo breathing" (inhale two steps, exhale two steps) and nailed it for the entirely, except losing it a bit in the last one

* Form:
- Hinge, especially right pelvis back
- Chest relaxed down
- Pawback
- Arm swing (being sure to use 'em, a bit)

Felt pretty darn good today. I was encouraged that I kept speeding up - nearly to "respectable pace" for the bark - despite the slow surface and controlled breath. About 2:00-2:20 rest, only, too.

Splits:

2:57
2:52
2:50
2:47
2:48

CA was about 5-10s back, each.

After that, we jogged back to the track, got the spikes out of the van, and did 3x200m. Wasn't sure what to expect.

Worked SUPER-hard to:

* stay in the hinge (butt back, but also "stay low" and avoid "standing up in the stride")
* pawback (flick forward and pull back)

It worked pretty well. CA led and I reeled her in. The first one, I got her within 80m, so I gave her a huge lead for the next two.

Splits:

33.x (missed it)
32-mid
31.6!

I actually didn't catch her on the last one; I think she ran 35.0, which is great.

GOOD workout. Only a lap cool-down then jog to the van.

Rest of the morning
* six clients in a row
* meeting with Heather about teaching anatomy for yoga teacher training this fall
* "breakfast" at 2pm